Boosting Your Metabolism With Interval Training – Part 2

Interval training is a method of physical training that involves bursts of high intensity work. Think jogging and then sprinting. This high intensity work is alternated with periods of rest or low activity (the intervals in interval training). After the sprints you would then walk for a brief period of time.

One thing you have to remember is to perform your interval training AFTER your resistance training. The reason for this sequence is to avoid the possibility of the after effects of interval training encroaching on your heavy workouts. Doing interval training first can actually cause your body to break down your muscle tissue during the resistance training session. Remember, your muscles are going to be heavily involved during any resistance training, so always work them first before doing aerobic activity.

A lot of people are amazed at how only 15 minutes of interval training can help boost metabolism. Adding interval training to your existing workout is really easy. Follow the routine below exactly how it is laid out and it will help boost your metabolism by helping you burn more fat throughout the day. A very simple yet effective first week interval training program might look like the following:

  1. Brief Warm Up: 4-6 minutes of light jogging.
  2. High Intensity Running / Sprinting for one full minute. (Level 9 or 10 intensity on a scale of 1-10)
  3. Followed by Moderate intensity: Slow down to jogging for two minutes. (Level 6-7 intensity).

Repeat 2 more times for a total of 3 sets: Run / Sprint for one minute followed by jogging for 2 minutes. After completing all 3 sets, light jog / walk for 5 minutes for a cool down.

After you are comfortable with the above routine, move onto a longer session. For a full 16 week program try the following:

Week One to Four
Complete 3 sets on Monday, Wednesday, Friday.
Total time: 19 minutes per session (including the warm up and cool down).
You can perform this during your training days or right after your weight lifting.

Week Five to Eight
Complete 4 sets, on Monday, Tuesday, Thursday, Friday.
Total time: 22 minutes per session (including the warm up and cool down).
You can perform this during your training days or right after your weight lifting.

Week Nine to Twelve
Complete 5 sets on Monday, Tuesday, Wednesday, Thursday, Friday.
Total time: 25 minutes per session (including the warm up and cool down).
You can perform this during your training days or right after your weight lifting.

Weeks Thirteen to Sixteen:
Complete 6 sets on Monday, Tuesday, Wednesday, Thursday, Friday, Saturday.
Total time: 28 minutes per session (including the warm up and cool down).
You can perform this during your training days or right after your weight lifting.

Source by Shasta Lee